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What is HMB? Does It Help to Burn Fat?
There are a number of products on the sports nutrition market that are not gaining much popularity for a number of reasons.
For example, there is a lack of research and evidence that this supplement works. Why buy something relatively new (in terms of time to market) when everything old works great?
The point is that people are a little lacking in information and knowledge about certain products, and they do not want to conduct their own investigations. HMB is one such product. Despite numerous studies, it has not been widely adopted. Still, this product is essential for anyone working out to increase muscle mass. In this article, we’ll take a closer look at this supplement.
What is HMB?
HMB or beta-hydroxymethyl butyrate is a metabolite of the amino acid L-leucine. It was originally used in medicine to stop the loss of muscle mass in humans associated with aging. However, somewhat later, a number of studies were carried out, during which it turned out that HMB can find its use not only in the treatment of patients, but also to help athletes achieve their goals.
From that moment on, the sale of the leucine metabolite in the form of supplements began. Many may ask, isn’t it enough to just take leucine, since it is a derivative of it, and don’t they have a similar effect? As it stands, out of 100% of leucine, on average, only about 5% is converted to HMB. In addition, hydroxymethyl butyrate can stop muscle breakdown, but unlike leucine, it does so independently of insulin.
HMB has been studied in a number of studies that have revealed relatively many beneficial properties of the substance. Based on two studies and about seven clinical trials, it was found that taking HMB helped in stopping catabolic processes (breakdown of muscle tissue in the body), led to an increase in lean muscle mass and strength indicators.
And that’s among adults suffering from muscle loss due to age! In addition, the leucine metabolite is able to help people stop the loss of muscle mass (for example, if a person has stopped exercising for certain reasons), and moreover, if there has already been a loss of progress, it will help to quickly return to their places their former muscles and strength indicators. If you stick to a high-protein diet, then the positive qualities of HMB increase, which is quite natural.
A 2020 study by Singaporean scientists focused on changes in HMB concentration with age. It showed that HMB declines with age, in parallel with muscle loss. The study also found that people with higher HMB had more muscle mass and strength.
Taking this supplement is needed not only for gaining muscle mass, but also for drying. Inhibition of catabolic processes is important for a exercising person in any condition, regardless of whether he is drying out or wants to build muscle. It has been experimentally found that with a diet without strong calorie restrictions (small deficit, 200-300 calories)
HMB helps you not only maintain muscle mass, but also build new one!
That is, with the help of this supplement, you can both dry out and gain muscle. This process is certainly not as fast as if you were just eating and exercising for mass gain, but many people on drying dream of just keeping the existing muscles, not to mention adding at least a little new ones.
Also, taking HMB can help increase your workout performance. Studies have shown that after doing high-intensity aerobic training, the metabolite will increase recovery in athletes, which is associated with increased protein synthesis. Also, the processes of decay of muscle tissues are weakened, and in this regard, the athletes’ training results improve – there is an increase in endurance, muscle strength and mass.
What foods contain HMB?
Since hydroxymethyl butyrate is a product of leucine, you should focus on foods high in leucine to increase your dietary intake. These are foods of animal and plant origin that are high in protein.4 Here are examples of some foods that are high in leucine:
- soy protein powder;
The more leucine in your diet, the more hydroxymethyl butyrate you get, but remember that only about 5% of leucine is converted to HMB. For this reason, the most effective way to obtain HMB is to include appropriate supplements in the diet.
Dosage and administration
Our body produces HMB on its own, especially on high protein diets, and if you take extra leucine as a supplement. Even so, however, it is not sufficient for our purposes. It should be remembered that only about 5% of the consumed leucine is converted into HMB, and on average our body produces about 0.6 g of the metabolite, which is a rather small figure.
It has been found that it is best to take 3-5 grams of HMB per day, split this dose into equal doses throughout the day. For example, one gram in the morning, and one gram each after lunch and dinner.
Taking HMB does not have any negative effects, since it is a metabolite of an important amino acid in the body. With regard to the safety of this supplement, studies were also carried out, both in humans and in rats, and during their course it was found that even an increase in the daily dosage from three to six grams did not lead to any negative consequences, from which it can be concluded that you don’t have to worry about an overdose.
However, this does not mean that you can consume 20 grams daily, you will not increase the effectiveness this way. Stick to the norm of 3-5 gr…
HMB is an effective supplement for those looking to accelerate their recovery from high-intensity exercise, both strength training and cardio. It helps to increase and maintain muscle mass and strength, and may be beneficial for weight loss.
No side effects have been reported with this supplement; on the contrary, it has been noted to be more beneficial when combined with other supplements such as creatine.
If you are experiencing muscle pain for longer than usual, or if you are still struggling to achieve the desired results from your workouts, no matter how hard you try, try adding HMB to your supplement list and changing your workout plan by making it a little harder.
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